Rad 3x9x30/15 + 10min SwSp

• Cycling
• 1h 15mTime
• 90Stress
• 0.85Intensity
• 60Popularity

About this workout

This gnarly 3x9x30/15 workout pushes your anaerobic limits with intense efforts at 130% FTP, perfect for building the kick you need to close gaps on group rides or during race finishes. Use this punishing set to develop raw sprinting power and lactate tolerance, making it a staple for those looking to enhance their top-end punch.

Workout structure

• 1:26 min @ 30% (30w)
• 1:26 min @ 32% (32w)
• 1:26 min @ 34% (34w)
• 1:26 min @ 35% (35w)
• 1:26 min @ 36% (36w)
• 1:26 min @ 38% (38w)
• 1:26 min @ 39% (39w)
• 1:26 min @ 41% (41w)
• 1:26 min @ 42% (42w)
• 1:26 min @ 44% (44w)
• 1:26 min @ 45% (45w)
• 1:26 min @ 46% (46w)
• 1:26 min @ 48% (48w)
• 1:22 min @ 50% (50w)
• 9X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 10 min @ 91% (91w)
• 9:45 min @ 70% (70w)